Comparing Nutrients in 14 ounces Almonds VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Almonds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	79.2% 2298kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	70% 91g	130g per day for Men 19-50 years
Sugars	24% 17.3g	17% 12.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.6% 0.44g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.67g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 9.4g	g per day for Men 19-50 years
Fiber	131% 49.6g	111% 42g	38g per day for Men 19-50 years
Protein	150% 84g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	107% 1068mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	184% 14.7mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Oil Roasted Sunflower Seeds:

• Almonds have 4.1 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 14.7 times more Vitamin B5, 5.8 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and more Vitamin K than Almonds.
• Both Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.
• Both Almonds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Oil Roasted Sunflower Seeds:

• Almonds have 3.1 times more Calcium, 2.1 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Copper, 2.4 times more Phosphorus, 19.1 times more Selenium and 1.7 times more Zinc than Almonds.
• Both Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Saturated Fat, 27 times more Omega 3 and 2.8 times more Omega 6 than Almonds.
• Both Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 14 oz.
• Both Almonds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.